Mark Kleanthous from IRONMATE is back again with the second of his series of POWERBREATHER workouts. Mark is one of the most experienced Triathletes in world. He has completed 500+ triathlons and 38 Ironman. He works as a full time performance coach and is the author of The Complete Book of Triathlon Training. This is his series of training workout sessions showing how he uses his POWERBEATHER.
Training Session 2
Using the Powerbreather you can focus on reducing the number of strokes per length
Warm up normally swimming front crawl.
First half of warm up without & second part using your Powerbreather.
Warm up 200m rest 30 seconds after each length.
Swim 4 x single lengths (25m) @ 70% (100m).
After 4th length take 90 seconds rest and fit Powerbreather.
Swim 4 x single lengths (25m) @ 75% (100m) using Powerbreather.
Enjoy 90 seconds bonus rest after last length of warm up before main set.
Swim 1000m to 1600m all @ 80% based on training time and your swim fitness.
Swim 1000m to 1600m (10 to 16 times x 100m).
Time first 100m and add on 40 seconds this will be your start time for each 100m.
(Example if you take 1 minute 50 seconds to swim 100m @ 80% your start time is every 2 minutes 30 seconds).
Complete the first half number of 100m using the Powerbreather then remove and swim normally.
(Example 16 x 100m swim 8 x 100m using the Powerbreather and 8 x 100m without).
Key Focus For This Swim Workout
Count your strokes for the final length of each 100m and compare when not using the Powerbreather.
Keep hand closer to your face and chest when pulling back.
You should take 1 stroke more when not using the Powerbreather, if you take 2 or more strokes when not using the Powerbreather you need to include the Powerbreather for the majority of your swim workouts until your differential is down to 1 stroke difference.
200m take 35 seconds after each 25m
Swim 4 x single lengths (25m) @ 65>60% (100m)
Swim 4 x single lengths (25m) @ 60>55% (100m)
Use the Powerbreather to improve your body position in the water
Key focus training notes.
Aim for a smoother shallow leg kick to maintain body balance.
Mistakes to avoid
Avoid deep kicking or scissor kicking
Benefit of this workout
Relaxed leg kick saves energy to allow you to swim faster for longer and if you are a triathlete allow you to cycle and run to your potential.
Flutter kick and cramping prevention.